Try to get in 30 min of cardio today :-) You will need a sturdy chair today

Start with 50 jumping jacks and 30 seconds of butt kicks

(30 sit-ups, 30 dips on chair)

Here's how.... do 5 sit-ups, jump up and using your chair do 5 dips and repeat see video below for dips form

http://www.youtube.com/watch?v=gstQvwwV1VE

30 seconds of punches ... in a wide stance squat until you legs feel it and punch across your body twisting through your core.. keep your hips still... if you want to take it up a notch grab your dumbbells and throw your punches with them..

30 regular crunches and 30 reverse crunches ( do 5 regular then 5 reverse and repeat until each set is complete)

20 push-ups ( do as many as you can and break when needed.. strive to at least 5 before breaking )

do 30 more seconds of punches

and finish it off by holding a plank for 30 seconds


2 liters of water, all your recommended daily protein, 2 servings of whole grains 5 veggies and 3 fruits